4. 4 Giant Sets of:
20 Hip Extensions
10 Ring Rows
5 Sotts Presses - demo vid, don't need to drop with weight overhead.Giant sets are not for time, but done by performing all movements back to back with no rest. Rest as needed between sets.

Wednesday, January 23, 2013

2. Snatch Grip Jerk - from behind the neck.quickly work up to a heavy single3. Snatch Grip Jerk + OHSquickly work up to a heavy single4. Snatch Balancequickly work up to a heavy single5. Squat Snatchquickly work up to a heavy single

4. 10 min Recovery Row
Slow and easy, no straps and no screen - flip it up or throw a t-shirt over it.

Athletes that are competing on Saturday - be sure to know the format and standards of all the wods. They are posted on the Competitors Competition site. This is an important part of competing. It is not good enough to think you know the standards of a Clean and Jerk. Always take responsibility and create confidence by knowing everything that you can about your event. Knowledge is power.

The site will also have live scoring updates so your buddies from home can follow you throughout the day.

Lastly, remember as you travel, mentally prepare, and compete on Saturday to only focus on what you can control. You will get no benefit from worrying about the other competitors, the judges, the spectators or the scoring. Instead create a successful mindset by focusing on your mental visualization, nutrition throughout the day, warming up and cool down appropriately, staying present during the competition and having fun.

Wednesday, January 16, 2013

1-10-1-20-1-30Work up to a (1) heavy single. The next set is a (10) ten rep max. The next set is repeating the (1) heavy single. Then 20 and so on. There are no extra sets in between the working sets. You can rest as needed between sets.

This is a 21 minute workout. On "go" do 2-3 rope climbs and rest the remaining part of the minute. At the next minute mark to 10 DBPP with right arm, then 10 with your right and rest the remaining time in the minute. At the next minute do 3 heavy deads and rest the remaining part of the minute. At the next minute mark start the 2-3 Rope climbs again and continue.

Check out the Competitors Competition site for all the info relating to the competition. This is where you can find live scores, updates, a list of registered athletes, heats assignments, sponsors, standards, schedule of events and more.

Friday, January 4, 2013

Don't wear a vest. Don't change the rep scheme. Don't do chest to bar.Don't try to impress with big scores, instead be overly strict on the standards. Do the little things right.Pull ups - obvious.Push ups - chest to deck (not belly), no snaking, full extension. Hips and shoulders rise the same distance.Squats - depth and full extension at the top with you shoulder in line with you hip.